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Creamy Sweet Potato and Spinach Mash

Creamy Sweet Potato and Spinach Mash

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A soft, nutrient-rich side dish blending sweet potatoes and spinach into a creamy mash. Designed for brain health with MIND Diet-friendly ingredients and easy textures suitable for older adults.
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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings: 4
Course: Side Dish
Cuisine: American
Calories: 168
Ingredients Method Nutrition Notes

Ingredients
 
 

  • 450 g sweet potato peeled and cut into 1-inch cubes for even cooking
  • 120 g spinach fresh leaves, washed well; can use baby spinach
  • 2 tbsp olive oil extra virgin, for heart-healthy fats and creamy texture
  • 60 ml vegetable broth warm, to blend mash smooth without adding salt; low sodium
  • 0.5 tsp black pepper freshly ground, optional, gentle flavor for taste
  • 0.25 tsp garlic powder for mild flavor without strong chunks

Method
 

  1. Place the sweet potato cubes in a pot and cover with water. Bring to a boil and simmer until tender, about 8-10 minutes.
  2. Drain the sweet potatoes, reserving a small amount of the cooking water.
  3. Add the spinach to the pot with the warm vegetable broth. Cover and let the spinach wilt gently for 1-2 minutes.
  4. Combine the cooked sweet potatoes and wilted spinach in a bowl. Add olive oil, garlic powder, and black pepper.
  5. Mash thoroughly until very smooth, adding reserved cooking water or more vegetable broth if needed to reach a creamy, soft texture.
  6. Serve warm as a nourishing side dish that’s easy to eat and nutritious.

Nutrition

Calories: 168kcalCarbohydrates: 24gProtein: 3gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 145mgPotassium: 552mgFiber: 4gSugar: 5gVitamin A: 18807IUVitamin C: 11mgCalcium: 65mgIron: 2mg

Notes

This dish provides beta-carotene from sweet potatoes and antioxidants from spinach, supporting brain health. The very soft texture makes it suitable for older adults or anyone needing gentle foods. Using low sodium broth and minimal seasoning keeps it mild and caregiver-friendly. Olive oil adds brain-healthy fats and smoothness, making it easier to swallow.

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